general warmup (15 minutes)

walking horse stance x 40 steps

lateral lunge flys x 20 reps

woodchoppers x 15/15 reps

kneeling 2 hand halos x 12/12 reps

specific warmup (5 minutes)

grave digger squats set up and light practice

strength (20 minutes)

grave digger squats x 8 reps x 4 sets

conditioning/accessory work (1 round)

long cycle rear lunges x 20 reps

seated Ahrens press x 15 reps